How to relieve back pain from wearing heels
Back pain caused by wearing heels can be a real nuisance, but fortunately, there are several strategies you can try to relieve the discomfort. Here are some tips to help alleviate back pain associated with wearing heels:
1. Stretching and Strengthening Exercises: Engaging in regular stretching and strengthening exercises can help to alleviate back pain caused by wearing heels. Focus on exercises that target the core muscles, such as the abdominal and back muscles, as well as the hip and leg muscles. Stronger core and leg muscles can provide better support for your spine, reducing the strain on your lower back.
2. Switch to Lower Heels or Flats: Consider opting for lower-heeled shoes or flats to reduce the strain on your lower back. Lower heels distribute your body weight more evenly and can help to restore your natural alignment. Choose shoes with good arch support and cushioning to provide additional comfort and reduce the impact on your spine.
3. Use Orthotic Inserts: Orthotic inserts, such as arch supports or heel cups, can help to alleviate back pain by providing additional support and cushioning for your feet. These inserts can help to improve your gait and distribute the pressure more evenly, reducing the strain on your lower back.
4. Take Regular Breaks: If you have to wear heels for extended periods, try to take regular breaks to give your feet and back a rest. Sitting down and taking the weight off your feet can help to relieve the pressure on your lower back and reduce discomfort.
5. Maintain Good Posture: Pay attention to your posture when wearing heels. Stand tall with your shoulders back and avoid slouching or leaning forward. This can help to minimize the strain on your lower back and prevent the development of back pain.
Remember, these strategies are meant to alleviate back pain caused by wearing heels, but it’s always best to consult with a healthcare professional if you experience persistent or severe pain. They can provide personalized advice and recommend specific exercises or treatments tailored to your needs.
– Van Dieën JH, Cholewicki J, Radebold A. Trunk muscle recruitment patterns in patients with low back pain enhance the stability of the lumbar spine. Spine (Phila Pa 1976). 2003;28(8):834-841. doi:10.1097/01.BRS.0000058938.26476.F2
– Fritz JM, Childs JD, Wainner RS, Flynn TW. Primary care referral of patients with low back pain to physical therapy: impact on future health care utilization and costs. Spine (Phila Pa 1976). 2012;37(25):2114-2121. doi:10.1097/BRS.0b013e31825fabf9
– Malla C, Scott SC, Mahmoudian A. Biomechanical effects of heel height on ankle joint moments, foot motion and plantar pressures. J Foot Ankle Res. 2013;6(1):18. Published 2013 May 7. doi:10.1186/1757-1146-6-18